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[charlesr]

Bet I fall flat on my face at 50 now 8)

Bet I don't make it anywhere near 50

The thing with going past 90? on the elbow is that your shoulder goes into prestretch, thus giving a bit of a boost on the way back up, although this is counteracted by the body having to move a bit more and gain more potential energy, thus making it harder. So overall it's probably about the same difficulty.

I prefer the 90? just because there's less chance of shoulder injury. I'll do nose to floor for this though.

[Matt]

Good man

I'm normally careful with shoulders, had some cuff troubles in the past so never come too low on shoulder pressing.

[Commander Marklar]

Yeah, no girly press-ups ladies. Anyone who can do 100 reps ain't doing it right

Where'd you get the protein from Rossco (or indeed anyone)? I could do with some more, I run out but I need a bigger tub 'cos I'm on a couple shakes a day and I buy the cheapo **** from the local health shop (nice though, doesn't last). I should be on about 160g a day but I've not come close the past couple of weeks (120g average) even though I've been pushing the weights.

Not done any running for ages, did a nice 800-calorie run, 40 minutes on the treadmill which was fun. Got that (quite frankly) brilliant DJ Yoda Essential Mix from the weekend on my mp3 player. Ace that, didn't think about the run at all. Woo, I like it when that happens

[charlesr]

Did some intervals on the treadmill yesterday.
5 minute warm up going from 5kph to 10k.
5 minutes steady at 14k.
Then cycled through the following speeds every minute:
20 - 5 - 20 - 10 - 15 - 5 - 20 (and back round until the timer said 30 mins).
Fairly wasted after that so did 10 mins on the cross-trainer and decided I'd probably gone white and packed it in.

I guess this thread will be fairly full of people wanting to fit in some light exercise in the New Year? Hope so.

[Matt]

Marklar, I sell 5lb tubs of Reflex Instant Whey for £30, so if you're ever around Brighton let me know! Afraid postage works out around £6 or something daft, so not really worth it (£41 RRP BTW).

[recipher]

I had to have a week of swimming and weights only last week (no running or cycling because I was a wee bit tired and I'd hurt my arch on my left foot).

Back into it this week - 45 minutes weights, an hour or so of swimming and a hour or so of trail running today. I'm doing a couple of events over the holidays - a duathlon on the 27th and the New Year's Day Triathlon (my first triathlon).

I'm looking forward to them (mostly). It's a good excuse to keep training over the holidays and to not go mad with the diet. I drink very little nowadays anyway but I have to watch the sweetie consumption.

[charlesr]

Sounds great. Triathlon scares me (mainly the swimming bit). Should be interesting in this temperature....

I used to have some great trails near me, but now I've moved my adidas Trail Competition shoes are a bit redundant. Lovely shoe - so lightweight and supportive and massive grip. Useless on road sections though.

[recipher]

I'm trying not to worry about the swimming right now. Until October I'd never swam a stroke of front crawl. I've taken a couple of lessons and I've got a stroke now but I can't swim more than 50m without being screwed.

I've just got to have faith that it'll come together. I'm swimming breaststroke on NYD - that stroke is decent but I can't use it for mass start swims (unless you want to break someone's nose with the kick) so I'm just going to have to persevere. Faith - that's the key. And hard work.

[Paradigm]

Marklar, I sell 5lb tubs of Reflex Instant Whey for ?30, so if you're ever around Brighton let me know! Afraid postage works out around ?6 or something daft, so not really worth it (?41 RRP BTW).

How big a difference does this make, these protein supplements? I haven't been to the gym in the past month but before that I was going six times a week (added about a stone in weight over 3 months, not all at that intensity). I've basically doubled my strength. I was doing one day weights and next day cardio, become a lot fitter. But I'm interested in mainly putting on muscle on my upper body. Would this actually help?...

[charlesr]

Would this actually help?...

It'll help if you aren't getting enough protein in your diet to cope with the extra demands of rebuilding. Try it and see. Much easier than eating tins of tuna.

[Matt]

Protein builds muscle, that simple mate. I advocate around 1.5 grams per pound of bodyweight. I weigh around 200lb, sometimes getting up to 220 ish, and when I'm training properly (i.e. not at the moment, I'm messing around!) I'd aim for at least 300g of protein a day, TBH I usually get 320-350. I've gone much higher at times

One shake is around 35g of protein, which is about a chicken breast. I'll eat between 8 and 12 times a day when I'm really in to it.

As Charles says, much easier than tuna - I hate tuna!

Been training rather stupidly recently, just killing time until Xmas and then getting really bang in to again in the New Year.

Doubled up on the chest again today, and this coming after training it twice on Monday as well (Xmas week so messing around with friends in the gym).

Back up to 110kg on the bench, happy with that - only a few weeks back 100kg was a struggle. 115kg wasn't going anywhere but down, so reckon 120kg by summer should be a target.

Then repped out 6x90kg, then 12x80kg.

Few hours later I got dragged back to the bench. 8x85kg, then a set of 6 reps incline on 42kg dumbbells.

[Commander Marklar]

Marklar, I sell 5lb tubs of Reflex Instant Whey for £30, so if you're ever around Brighton let me know! Afraid postage works out around £6 or something daft, so not really worth it (£41 RRP BTW).

Awesome, I shall remember that (I should have know really!) I got some off eBay today, banana!

The thing with Protein supplements too is you avoid all the wrongness in some foods too. Tuna, yep, great but if you eat too much you'll wreck your body with the other stuff in it. Same for other meats too, typically high in all the wrong kinds of fat.

[Matt]

Well I don't like to pimp!

I'll speak to my suppliers, they may be willing to ship direct which will save postage. Probably only do it for a few tubs at a time though.

[recipher]

You could try these guys too.

[Paradigm]

Well I weigh around 11 stone at the moment so not massive! I'd really like to be able to do, realistically, around 80kg or so on the lat pulldown (I do 49kg and that requires effort!) and maybe around the same on the chest press (I think I do 42kg there, I had *nothing* when I started!). How long would a 5lb tub of instant whey last given my weight? I tend to eat meat twice a day btw, lunch and dinner.